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Fight Anemia and Bring Color Back into your Life

Be your own iron chef with these 8 iron-rich foods.

3min

This article highlights the importance of iron-rich foods in combating anemia, a condition characterized by a lack of healthy red blood cells. Foods that can help include fruits, leafy vegetables, seafood, meat, liver, nuts and seeds, whole grains, and iron-fortified foods. However, while diet plays a crucial role, medical treatment and supplements are often necessary to fully resolve anemia.

Happy slim woman wearing sportswear jogging in the city at sunrise

Who would’ve thought that an island nation such as the Philippines, with its vast amount of iron-packed seafoods, has very high rates of iron-deficiency anemia among its population? Ironic, isn’t it? But before we try to solve this situation, let’s first look at what anemia is.

Ba’t Ang Putla Mo?

Anemia is what happens when a body lacks hemoglobin, also known as healthy red blood cells. These carry oxygen to the body’s tissues to generate energy. If you’re wondering why anemic people are pale and weak, this here is the gist of it.  

 

Some people are more susceptible to the condition. Pregnant women’s bodies, for example, go through an increased demand for iron. People with inflammations and infections, on the other hand, undergo significant iron loss. But for some, it’s more along the lines of not eating right. The first two groups can chalk it up to circumstance. The last group, however, can alleviate their situation through food intake. 

Pumping Iron into your System

Sometimes, problems can be solved in the kitchen; one such problem, for example, is a lack of dietary iron. Incorporating certain plants and meats into your regular menu can help ward off iron deficiency. What are these food groups? Well, read on! 

Fantastic Fruits

This colorful bunch is like a one-size solution to iron deficiency. We have iron-rich fruits like bananas, avocados, and apples. There are also citrus fruits like kalamansi and dalandan, which are loaded with Vitamin C to enhance iron absorption.

Crafty Leafy Veggies

Green is good, specifically some tasty leaves like kangkong, repolyo, lettuce, and Pechay Baguio. One crucial detail about plant-based iron, however, is that it’s not a readily absorbed nutrient. Pairing these up with other iron sources would be very helpful in optimizing your iron absorption. Below are some recipes you might want to try:

Easy to See Seafoods

The solution to iron deficiency is all around us! Hipon, alimango, shellfish, and almost all fish types are packing iron, giving you a sea of choices! Salmon and tuna are two of the most iron-rich options. You might want to try this sinigang na salmon recipe to kickstart your iron intake. 

Meet Iron with Meat

It’s obvious—if you lack red in your body, red meat is the answer. Other types of meat also have iron, albeit in fewer amounts. Combining leafy greens and meats is an effective way to boost iron intake. Having other essential minerals and vitamins along for the ride isn’t half bad either. Here’s a chicken broccoli recipe to get you started.  

Liver Lover

Aside from being a powerful source of iron, liver also boasts high levels of folate, Vitamin B12, and folic acid. Affordable and nutritious, this animal organ is an essential ingredient for the iron-deficient. 

The Need for Nuts and Seeds

Munching on a bunch of pistachios, cashews, sunflower or pumpkin seeds, and chia seeds is a great way to get more iron in your system. You can eat them as a light snack or add them into smoothies or salads for added texture and crunch.

Gain with Whole Grains

Instead of opting for refined grains, going for whole grains is better as they carry more iron. That, alongside high fiber content and antioxidants, makes options like oats and brown rice an excellent iron source. If you want in on this action, check out this fun MILO®️ overnight oats recipe with chia seeds. 

Iron-Fortified Foods

You’ve got to admire the ingenuity of humanity in coming up with solutions. Iron fortification, or nutrient fortification in general, is a universal strategy to address nutrient deficiency around the globe. The most common examples of iron-fortified foods are breakfast cereals, bread, and milk. Always check the packaging of your grocery items to see if it’s boosted with iron.

 

Did these solutions energize you? Incorporating foods for anemia is crucial for maintaining health. Still, as amazing as these options are, they pale in comparison to medicine and supplements designed to treat anemia. Fully resolving this medical condition needs professional guidance for complete treatment and total remission of the disease.